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Tag: self care

Health and Fitness Tips for Nurses

Nursing is a physically demanding job and can be very draining on the body. Nurses are always on their feet and often have to help carry or guide patients. Therefore, maintaining their health and physical well-being is very important. In this month’s blog, we recommend some health and fitness tips that nursing professionals can try to incorporate into their daily lives.

Remember to Stretch

Daily stretching helps improve mobility and flexibility. This decreases the risk of injuries and increases blood flow to your muscles. Remembering to stretch will also reduce back pain and other aches. Some stretches that you can do from time to time include torso twists, wrist stretches, shoulder stretches, neck stretches, and leg extensions. Incorporating static or dynamic stretches during long shifts will prevent stiffness and keep you moving!

Make Time to Exercise

Nurses often find it challenging to fit exercise into their packed schedules, which is very understandable. Driving to and from the gym can take up time and having odd shifts can conflict with your local gym’s business hours. However, a gym membership isn’t always necessary and sticking to simple exercises that you can do at home can be very beneficial. Here are some quick and easy exercises:

  • Lunges
  • Squats
  • Jumping jacks
  • Shoulder shrugs
  • Plank
  • Walking or jogging
  • Yoga

A great workout accessory that you can also use at home are resistance bands. They are perfect for home workouts and are versatile, lightweight, and portable. Anyone can use them because they come in different resistance levels ranging from light to heavy. Some of their benefits include burning fat, building muscle, and increasing strength. If you’re interested in doing workout routines with resistance bands, there are many free workout tutorials available online.

Doing chores around the house also counts as physical activity. Cleaning the house or doing some gardening can get you moving. For some, these also count as ways to de-stress since it can help you take your mind off of things. 

Stay Hydrated!

When you’re busy and multi-tasking around the hospital or office, it’s easy to forget to drink water. Not staying hydrated can add to the fatigue as your body struggles to keep up with you. Even if you have a lot of things coming up at once, try to set quick reminders for yourself throughout the day to drink a glass of water before going on your way.


Self-care is extremely important and it’s important to take a quick breather. Setting alarms or using reminder apps can help you remember when to take a stretching break or to hydrate yourself. Scrubs Nyack can also make your work life more comfortable with our stylish and affordable medical uniforms. Made from durable materials, our uniforms are sure to last you through your busy professional life. Learn more by visiting our website.

Essential Self-Care for Health-Care Workers

Health-care providers have been at the forefront of the pandemic, working around the clock to care for those in need. Aside from their work expectations and demands, they are balancing family and personal needs as well. If you are a health-care worker, we all appreciate you! Your job has saved so many lives and have brought peace and comfort to those battling all types of illnesses and medical needs.  With such demanding occupations, it is necessary for you to take time to yourself and care for your own needs as well. Read along as we discuss a few ways you can self-care during this challenging time.

Practice self-compassion

Self-compassion might be a foreign concept for some people, but nonetheless it is a necessity especially during these turbulent times. By practicing self-compassion, you are helping improve your overall well-being.  As explained in Psychology Today, people who have self-compassion also have greater social connectedness, emotional intelligence, happiness, and overall life satisfaction. Your job can bring about stresses that change your mood and affect your overall well-being. Take a minute to remind yourself that you are doing the best you can and admire all that you have accomplished. Practice mindfulness and always remember that you are not alone.


You’d be surprised just how effective breathing techniques can be during stressful moments. Take a moment to take low and deep breaths, this will help you calm down and center yourself. Try mindful breathing techniques several times a day, before your shift begins, before a patient visit, and once your off as well.

Good Health Habits

The increase in job demands along with stress can take a hit on your health habits. Get back on track by taking homemade lunches to work, reduce alcohol consumptions, and prioritize your sleeping schedule.


Engage in social contact with friends and family through FaceTime, phone conversations, or zoom. Staying connected with those you love brings emotional support and quality time well spent. You need time with others to simply vent and catch up on the latest topics, which can help you feel more at ease and grounded. These small changes to your routine can improve your overall mood and protect your mental health during this pandemic.  We hope that this has motivated you to take some time to yourself and do things that can help make your workday flow easier and keep your spirits bright. Scrubs Nyack is here to provide all health-care workers with comfortable and affordable options on all things scrubs! Learn more about us here.

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